072: Strength for Endurance Athletes

Finding Strong

Summary

In this episode, Mark and Arthur discuss the benefits of strength training for endurance athletes and hybrid athletes. They emphasize the importance of strength training for improving running economy, reducing the risk of injury, and enhancing overall performance. They also highlight the long-term benefits of strength training for maintaining a high quality of life in later years. The hosts discuss different approaches to strength training, including rep ranges and different types of exercises. They also touch on the importance of running slower to improve running efficiency and the role of metabolic conditioning in injury prevention. Finally, they recommend key exercises for strength training, including squats, deadlifts, and bench presses. This conversation explores the integration of strength training into an already existing running routine. The hosts discuss the challenges of incorporating strength training, managing training load and time, and the efficiency of strength training. They also delve into the concept of durability in ultra running and the role that durability plays in long term success. Personal strength training routines and a sample strength training routine are shared. The importance of customized training programs, overcoming hesitations, and the benefits of strength training for longevity and quality of life are highlighted. The hosts emphasize the availability of support and resources for strength training.

Takeaways

• Strength training improves running economy, reduces the risk of injury, and enhances overall performance for endurance athletes.
• Strength training is important for hybrid athletes who combine strength and endurance training.
• Strength training has long-term benefits for maintaining a high quality of life in later years.
• Running slower can improve running efficiency and prevent overuse injuries.
• Proper technique and programming are crucial for effective and safe strength training.
• Metabolic conditioning can help prevent overuse injuries and provide a total body workout for endurance athletes.
• Key exercises for strength training include squats, deadlifts, and bench presses. Integrating strength training into a running routine can be challenging but is essential for improving performance and reducing the risk of injury.
• Managing training load and time is crucial when adding strength training to a running routine, and it may require adjustments to running volume or intensity.
• Strength training can be efficient and effective in as little as 25 to 45 minutes per session.
• The order of strength training and running can vary depending on individual goals, but incorporating strength training before or after intense running sessions can simulate late-race fatigue and improve resilience.
• Customized training programs that include compound lifts, accessories, and dynamic rep ranges are key to maximizing the benefits of strength training.
• Strength training is beneficial for individuals of all ages and can improve bone density, body composition, and overall health and wellness.

Chapters

00:00
Introduction and Background

01:30
The Benefits of Strength Training for Endurance Athletes

08:23
The Long-Term Benefits of Strength Training

10:05
Defining a Hybrid Athlete

12:18
Different Approaches to Strength Training

20:15
The Importance of Proper Strength Training Techniques

22:53
The Role of Metabolic Conditioning in Injury Prevention

24:19
Key Exercises for Strength Training

28:34
Integrating Strength Training into Running Routine

29:31